Why Is Eggplant Good for You

by Natalie Stein

Chinese and Italian eggplants have different shapes and textures, but both are high in antioxidants and fiber.

Eggplant, also known as aubergine, is a member of the nightshade, or Solanaceae, family. Eggplant is a principal ingredient in international dishes such as Indian curry, Chinese Szechuan eggplant, Italian eggplant Parmesan, Middle Eastern eggplant dip and Moroccan eggplant salads. Eggplant is both an easy vegetable to prepare -- no messy juice or seeds to deal with -- and a healthy choice.

Phytochemicals

Eggplant is a rich source of phytochemicals, which are nutrients from plant-based foods. People who eat more phytochemicals have a lower risk for heart disease, according to the University of Michigan Health System. Eggplants and other purple plant foods, such as blueberries and grapes, provide phytochemicals known as anthocyanins. Nasunin, a type of anthocyanin found in the skin of eggplants, is a cardioprotective antioxidant unaffected by cooking, according to a study published in the July 2011 issue of "Food & Function."

Low Calories

Eggplant has a low caloric density and can help you control your weight -- each cup of eggplant with the skin contains only 35 calories. Low-calorie foods, such as fruits and vegetables, help you limit your calorie intake so that you can lose or maintain your weight, according to the University of Michigan Health System. Overweight and obese people are at higher risk of developing chronic diseases such as heart disease and type 2 diabetes.

Fiber

Eggplant provides a relatively high amount of dietary fiber. Each cup of cooked eggplant with the skin provides 2.5 grams of fiber, which helps lower your cholesterol levels and regulate your blood sugar levels, according to Colorado State University. A high-fiber diet also lowers your risk of developing hemorrhoids and constipation. Healthy adults should get at least 14 grams of fiber for each 1,000 calories in the diet. In addition to eggplant, other vegetables, fruits, beans and whole grains provide fiber.

Low Sodium

Eggplant is nearly sodium-free, with only 1 milligram of sodium per cup of cooked eggplant. A high-sodium diet can contribute to high blood pressure and increase your risk for heart disease, stroke and kidney disease, according to the Department of Health and Human Services. Healthy adults should not consume more than 2,300 milligrams of sodium per day. Potassium is a mineral that helps lower blood pressure, and a cup of eggplant provides 122 milligrams. The recommended allowance for potassium is at least 4,700 milligrams per day.

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About the Author

Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.

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